Runner's "speed play" workout
For this workout, Beth Weinstein, an endurance runner and founder of running-gear brand OnlyAtoms, looked to Sweden for inspiration. “One of the most effective and quick workouts you can do in 15 minutes is the ‘fartlek,’ a Swedish word meaning 'speed play,'” she says of the technique, which involves mixing sprinting with jogging at varying intervals. While you don't need to prep your muscles before the workout, she recommends stretching after. "To save time, stretch in the shower," Weinstein suggests. "Your muscles will be warmer!”
This workout involves different levels of effort on a scale from one to 10. Think of one as a brisk walk and 10 as a full-fledged sprint with maximum effort.
Start with a warm-up, jogging at a level-five effort for four minutes.
For the next eight minutes, run at varying intervals, gradually increasing the time spent running at full speed. Run for one minute at a level nine or 10, then slow to a five to seven for 45 seconds. Speed back up to maximum effort for 90 seconds, then slow down to a medium-fast jog for 45 seconds. Speed back up to the maximum for two full minutes, then slow down to a level six to eight for two minutes.
Cool down with a slow jog (level three to six) for three minutes.
The wake-up shake-up The notoriously difficult Barry’s Bootcamp may not be your speed first thing in the morning, so Derek DeGrazio, owner of Barry’s Bootcamp Miami Beach and Midtown Miami, offered a slightly less-intense routine you can do while you’re getting ready for work. "Add these little tweaks to your mornings, and in no time, you’ll see a change in your body as you are changing your clothes," he says.
Brush and balance: Dentists recommend brushing your teeth for 30 seconds in each quadrant of your mouth. While brushing, stand on one foot, raise the other to a 90-degree angle in front of you, hold for 30 seconds as you brush the first quadrant. After 30 seconds, switch legs and balance on the other side for 30 seconds while brushing quadrant two. Repeat each leg again for quadrants three and four.
The coffee table: Firmly stand with your back against the wall. Slide down the wall, as if you were sitting down, until your bent legs are at a 90-degree angle. Your legs are now a "coffee table," says DeGrazio. "If your form is perfect, you should be able to place a cup of coffee on your legs and enjoy!" Balance for 60 seconds, stand up for a brief rest, then repeat for a total of three sets.
[Note: Maybe try practicing this one with an empty plastic cup before moving on to scalding beverages.]
Abs and email: Rather than conducting your first inbox scan from bed, do it in a low-plank position with your elbows to the ground. Hold the plank for 60 seconds as you respond to emails with your phone on the floor. Rest and repeat for three minutes.
Shoe move: Even putting on your shoes turns into a workout in this routine. Place your shoes and socks 3ft in front of you. Lunge forward with your left foot, keeping your knee behind your foot, chest out, and shoulder blades back. Carefully bend at your waist and put on your sock. Repeat on the other side, then do the same move as you put on shoes.
Style squat: As you style your hair, do a squat. Hold for 30 seconds, quick rest, then "repeat until your hair is fly or your legs are on fire."